Best Food To Eat While Pregnancy

During pregnancy, your body needs extra nutrients, vitamins and minerals. In this stage you’ll need calcium for your baby  bones. Is it important to eat good but enough food. Do your work with positively. During pregnancy eat healthy diet is one of the best things you can do for yourself and your baby. A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow, and will keep you fit and well. Pregnancy is a crucial time for women to eat more Fruits and vegetables, which contains iron, calcium, protein, vitamins A, B and C, folic acid, magnesium, and zinc. You should also avoid under cooked red meats, chicken to reduce your risk of salmonella poisoning. Here are some healthy advises that are good for you and your baby.

 Things you should avoid during pregnancy

  • Weight gaining
  • To much exercises
  • Eating to much fast food
  • Stress
  • Smoking
  • Alcohol
  • Eating late at night
  • Bending
  • Lifting
  • Lying down after meals

  • Lentils

Rich in potassium,calcium,zinc,niacin and vitamin k. it is also helpful to control blood sugar.

  • Bananas

Eating bananas during pregnancy may help with nausea that many women experience. Bananas are a great source of potassium vitamin B6, fiber, vitamin C.

  • Whole grains

Whole-grain breads and cereals are fortified with folic acid and iron and have more fiber than white bread and rice. Work whole grains into your day: oatmeal for breakfast, a sandwich on whole-grain bread at lunch, and whole-wheat pasta or brown rice for dinner.

  • Dairy Foods

Dairy foods such as milk, cheese, and yogurt are important in pregnancy because they contain calcium and other nutrients that your baby needs.

  • Vitamin A 

Vitamin A supplements are rarely recommended for pregnant women. This is because an excessive intake of vitamin A may cause birth deformities. The best way to increase your intake of vitamin A, if it is low, is through food sources like milk, fish, eggs and margarine.

  • Fruits and vegetables

Fruits and vegetables are critical components of pregnancy nutrition, since they provide various vitamins and minerals, as well as fiber to aid digestion. Vitamin C, found in many fruits and vegetables, helps you absorb iron and promotes healthy gums for both you and your baby. Dark green vegetables and fruits like apple, avocado have vitamin A, iron and folic acid.

  • Salmon

Omega-3 fatty acids are best for your baby's brain and eyes, and salmon is a great source. It also provides protein and B vitamins. Try it grilled, steam, or on a salad.

  • Broccoli

Broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.

  • Calcium

Daily Calcium Requirements For healthy teeth and muscles, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt, and cheese, sardines and calcium-fortified foods like juices and cereals.

  • Magnesium

Magnesium is important for the relaxing and contracting of muscles. It also helps maintain muscle tone and bone density, which in turn can help prevent back problems. Further, it assists in the body's use of protein. Magnesium is found in whole grains and whole-grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables such as spinach, kale and broccoli.

  • Apple 

Apple also is good for your healthiest body. One of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

  • Iron

Make sure you get enough iron. Many women's in pregnancy don’t get enough iron in their diet. Iron is needed for cells to remain healthy as it helps them receive oxygen and get rid of carbon dioxide. It also aids in the production of hemoglobin, an important element of healthy muscles that are needed to support the spine. Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soy, eggs, grains, and green leafy vegetables such as spinach, kale and broccoli.

  • Berries

Blueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. Berries are packed with vitamin C, potassium, folic acid, and fiber.